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Save the Date
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Upcoming Phase IV Athlete Events
Joe Warren
Greco Roman Wrestling World Champion - 3X Bellator World MMA Champion will fight again:
September 25, Hidalgo, TX
Watch on SpikeTV
Aaron Pico
Follow his journey to the 2016 Rio Olympics at the
Junior World Wrestling Championship
Freestyle Wrestling
August 16, Brazil
Helen Maroulis and
Elena Pirozhkova
Wrestle for Gold in Las Vegas at the World Championships of Wrestling
September 8-12
Victoria Anthony
Won the USA Senior Division Women's National Wrestling Championship, but did not qualify for the U.S. World Team. She continues her quest to the 2016 Rio Olympics next summer.
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Recipe of the Week
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"UnTuna" Salad
Submitted by Jennifer Argenti via Facebook
 Jennifer is a former Phase IV participant, vegan athlete and professional violinist, currently traveling the world performing, as well as continuing her training everywhere she goes. She enjoys activities like swimming, surfing, running, cycling, weight training, and of course, plenty of stretching, and has plans to compete in another triathlon as schedule permits.
For your chance to be featured in an upcoming Phase IV Newsletter, submit your favorite healthy recipe here or here.
See this week's Nutrition corner for ingredients and directions.
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Phase IV Student
Fitness Academy
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Laying the foundation for athletic achievement in student athletes for over three decades.
**NEW START TIME**
Every Tuesday & Thursday
afternoon from 4:00 - 5:00pm
Phase IV Student Fitness Academy was created to bring 30 years of experience in training elite Olympic and Professional athletes to the student athletes of our community.
"With the right exercise program, puberty offers a once in a lifetime opportunity to make the most dramatic and long lasting bodily changes" Robert Forster, Physical Therapist, Founder and CEO Phase IV Scientific Health and Performance Center. Read More
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Personal Fitness with PT
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BUILD STRENGTH, FITNESS, AND INJURY RESILIENCE
If you are undergoing Physical Therapy rehabilitation, looking to build athletic or sport-specific strength and fitness to improve performance, or hoping to steer clear of the setbacks of injury, Phase IV's Personal Fitness with Physical Therapy program has you covered!
* Tuesdays and Thursdays from 6 a.m. to 12 p.m.
* Mondays from 3 to 5 p.m.
* Wednesdays and Fridays from 1 to 5 p.m.
* Periodized strength programs developed by and executed in the hands of experienced Physical Therapists
* Scientifically verified progressions to train all modes of strength
* Individualized workouts that maximize health and fitness and minimize risk of injury
* Develop joint stability, strength, power, and endurance for a sport, hobby, or life
* Malleable to your personal objectives
* Builds on Forster Physical Therapy's rehabilitation methods in the hands of the same Physical Therapists
If Forster Physical Therapy is your body's college education, Phase IV's Personal Fitness with PT is its Ph.D. program.
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Phase IV in the News
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Watch as phase IV athlete, Bellator Bantam Weight world champion, Joe Warren, discusses his conditioning leading up to primary events. Watch the video here.
How skiers are using physical therapy to rehabilitate and prevent injuries, as well as supplement their ski training. With Robert Forster, PT. Read the article here.
On Bended Knee
The Source spoke with Forster PT's Amy Tran, DPT, on rehabilitating basketball-related ACL injuries; her advice to undertake consistent physical therapy before and after surgery applies to ACL injuries from any sport, as well as daily life activities.
Muscleandbodymag.com spoke with Robert Forster, PT, about recovery methods such as the Rumble Roller and low-intensity active recovery. Read the full article here.
Watch Robert Forster, PT, and Dr. Bruce Hensel on the NBC newscast discussing Hip Impingement Syndrome which effects many people including Alex Rodriguez, Lady Gaga and many young ladies and how it can be corrected and prevented. Phase IV athlete Joe Warren and his team faced off against the Renzo Gracie Academy in Madison Square Garden on December 1, 2013, as a host of MMA fighters returned to their wrestling roots.
Robert Forster, PT, and Dr. Ivan Huergo discuss periodization training to maximize performance and minimize the risk of injury. Listen here. Phase IV MMA fighter Joe Warren returns to his wrestling roots in Grapple in the Garden 2013. Watch highlights here.
UFC fighter and Phase IV Athlete Scott Jorgensen talks about how Phase IV has helped his career with science - Read More Robert Forster, PT, discusses prevention and treatment of youth concussion syndrome on NBC4 Southern California News with Dr. Bruce Hensel, Chief Health, Medical and Science Correspondent. An article with Robert Forster, PT, featured in TIME Magazine's Healthland
What you don't know may hurt you.
Learn the calf raise variation to train the neglected muscles in the lower leg.
Sick of Squats? 15 Workout Upgrades That'll Get Better Results - an article from www.ivillage.com featuring Robert Forster, PT.
Watch Robert Forster as he is interviewed on NBC by Dr. Bruce Hensel on training Olympic athletes.
Click Here
KCRW's Warren Olney interviews Robert Forster from the London Olympics on "Which Way LA"
Click Here to listen
Listen to Robert's interview on the radio show, Dr. Fitness & Fat Guy, on the Sirius Radio Network. Robert discusses training elite athletes and his Olympic experiences.
Click Here to listen
"Countdown to better habits, What physical therapists want you to know - and do" featuring Robert Forster, PT - February 29, 2012|By Danielle Braff, Special to Tribune Newspapers.
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Phase IV Women's Weight Training Class
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**NEW START TIME**
5:00 PM TUES & THURS
BE A BETTER "BUTTER BURNER!"
If you are looking to increase your metabolism and strength while getting lean and toned, and who isn't, you need to weight train! Lean muscle burns more calories so if you want to decrease body fat, perform better, train for an event or just look & feel great, this class is for you!!!
About the Class:
- A Weight Training class for Women of all ages and abilities
- Each class will consist of a total body workout designed to increase muscular strength and speed up your metabolism
- The class will follow our Phase IV fitness progression developed by Phase IV Founder and CEO, Robert Forster PT, who has over 30 years experience working with female athletes of all abilities.
- It's a fun, energetic, group workout with fantastic music alongside other like-minded women (NO MEN) that will alleviate stress and leave you feeling great
- Class is designed to train your body properly through scientific principles, so you don't have to do any thinking....Just SHOW UP and HAVE FUN!
Why Weight Training:
- To increase your resting metabolism, decrease blood pressure & body fat
- Reduce bone deterioration and build bone mass to prevent osteoporosis
- Weight training done properly and with planning will NOT give you large muscles, but increase your metabolism which burns more calories and transforms your body into an efficient machine with the tone that we all strive to attain!
Join Lorna Richardson, Trainer
every Tuesday & Thursday -
5:00 pm to 7:00 pm here at Phase IV
Give us a call at 310.582.8212 or email us at info@phase-iv.net
Ask about special 10-pack rates!
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Forster Physical Therapy
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427 Wilshire Blvd.
Santa Monica, CA 90401
Forster Physical Therapy has been chosen as "The Best Physical Therapy clinic in Los Angeles!" for good reason:
- We have a 30 year history of helping people overcome physical problems and achieve their goal to live an active lifestyle.
- Featuring a compassionate Professional Staff with over 115 years of collective experience.
Services Include:
- Rehabilitation programs for all Spinal Conditions
- Sports PT
- Post Surgical Care
- Joint Replacement Rehab
- Shoulder, Knee & Running Injuries
- Water Exercise Therapy
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Message from the CEO
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Water offers an incredible and often forgotten benefit to your fitness plan. By reducing the strain on muscles while increasing resistance, vertical water based workouts are extremely beneficial to aching bones and muscles, while building them up as well.
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The Complete Water Power Workout Book
Water is the medium of life. Our bodies are 90% water and all living things need water to survive. The western drought has reminded us just how dependent we are on water to support life. Many of us have also come to rely on water for exercise to maintain health and fitness as well. This time of year is the perfect time to discover for yourself all the benefits of water workouts.
We have used water based workouts in Physical Therapy for decades to rehabilitate and train injured athletes, and with great results. In 1983, the injured Florence "Flo-Jo" Griffith-Joyner, 3 x Olympic Gold Medalist sprinter, emerged from three weeks of water workouts to set a 200 meter personal record. We now know everyone benefits from exercising in water. Not just injured athletes. but all persons looking for the perfect exercise medium.
Joint Health
Water unweights the body by up to 90% and protects our joints from the harsh impact of land based exercise. Running on land, by comparison, subjects our lower extremity joints to forces 3-5 times body weight each time our feet crash into the ground. In water, we can work our muscles harder and longer without wearing out our joints. Also, water exerts a hydrostatic pressure on any object submerged in it that is equal to the volume of water displaced by the submerged body. This assists the return of blood from the limbs and reduces exercise heart rate and cardiac stress. For an aging US population this is the perfect exercise medium.
Resistance for Muscle, Tendon and Bone Health
Water offers 6-40 times more resistance than of moving our limbs through air and against gravity alone. This builds stronger more efficient muscles and stronger tendons and bones. Moving our limbs through water offers three dimensional resistance for increased joint stability and builds a strong core. It also allows us to adjust joint alignment when moving against resistance to avoid evoking damaged and painful tissues. In addition, water exercise is specifically well suited for power training. Land based power training exercises called plyometrics are extremely stressful on joints, but when done in water we reap all the muscular benefits without the harsh joint impact.
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Robert Forster, PT takes Jackie Joyner-Kersee through a Water Power Workout in preparation for the 1988 Olympics where she won Double Olympic Gold and set a new World Record.
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Contrary to popular belief water exercise strengthens bones as well. Everyone needs to be concerned about bone health. Two out of four women will suffer an osteoporotic bone fracture in their life time, but 1 out of every 4 men will as well. Most think the prevention and treatment of weakened bones is to practice weight bearing land based exercise to subject the bones to the vertical forces of gravity. While this is true, weight bearing exercise also subjects the joints to potentially damaging forces as well. More importantly, we now know that when we move through water, the resistance causes muscles to pull on bones via their attachment points and this stimulates bones to retain and absorb calcium even better.
These are just a few of the many benefits of vertical water exercise that you can read in this week's feature article. For a complete understanding of water exercise and how to construct a highly productive water workout, check out my first book, The Complete Water Workout Book written with Linda Huey and published by Random House.
It is now the best selling water exercise book in its 6th edition and published in four languages. Available at Forster Physical Therapy and Phase IV or on Amazon.
Call 310-656-8600 to schedule a Water Power session and learn the most effective workout on the planet.
>> Read each week's CEO Message here
At Phase IV we are continuously working to update our services and information to better inform our communities. Check out our newsletter and let us know your feedback. - info@phase-iv.net - 310.582.8212
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Feature Article
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The Benefits of Exercising in Water
Safe, Low Impact Exercise
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| | The benefits of exercising in water are wide ranging - these workouts not only burn lots of calories, but since you only support 50% of your body weight in the water, these workouts are much easier on muscles, joints, and tendons, making it the ideal workout for people of all ages and abilities looking for high level workouts that don't leave you drained and sore. |
LOW IMPACT FITNESS
Land-based exercise, including aerobics, is performed by people of all ages. But along with the benefits of aerobic activity comes the high impact stress on muscles and joints, resulting in muscle soreness, stress fractures and injury - all of which may contribute to reduced activity and fitness. Deep-water running & aerobics opens up a new opportunity for people of all ages, and varying levels of fitness, the forgiving water environment is effective and enjoyable.
BUOYANCY
The upward thrust exerted by water on a body, which acts in the opposite direction of the force of gravity. Water's buoyancy virtually eliminates the effects of gravity - supporting 90 percent of the body's weight for reduced impact and greater flexibility. For example, a 140 lbs (63kg) person weighs only 14 lbs (6 kg) in the water. Water acts as a cushion for the body's weight-bearing joints, reducing stress on muscles, tendons and ligaments. As a result, aquatic workouts are low impact and can greatly reduce the injury and strain common to most land-based exercises.
RESISTANCE
Due to viscosity, drag forces and frontal resistance, water provides a resistance which is proportional to the effort exerted against it. Resistance in water ranges between 4 and 42 times greater than in air - depending on the speed of movement. This makes water a natural and instantly-adjustable weight-training machine. Unlike most land-based exercise, water provides resistance to the movement in all directions, which allows all of these directions be used in the strengthening process. Water's resistance can be increased with speed and/or surface area, and the resistance is proportional to the effort required to move against it. With the addition of water fitness equipment, such as buoyancy belt, webbed gloves, floats and foot-ware, resistance is increased to strengthen and tone muscles.
*Article is an abstract from Live Strong Magazine article "Water strength and Rehabilitation Exercises"
If you are tired of struggling to meet your health and fitness goals, and want to take the guess-work our of your diet and exercise program - Phase IV Science can help. Call 310.582.8212, email or click today to schedule a complementary Health and Performance Consultation.
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| Phase IV Events | |
Give us a call at 310.582.8212 or email us at info@phase-iv.net to find out more about our affordable services or to book a Free Consultation with one of our expert Exercise Physiologists.
We're looking forward to working with YOU!
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Nutrition Corner
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2 Tsp Veganaise or plain greek yogurt
2 spears Celery
Ground pepper
Salt
Optional: Avocado cut into chunks
Method:
1. Drain can of garbanzo beans
2. Mix in bowl w/ a few scoops of Veganaise or yogurt(until similar consistency as tuna salad)
3. Add the following as desired: Pepper, Salt, Chopped celery, Avocado
Makes 2 large servings. May also be served as a wrap. Each serving is packed with approximately 10 grams of protein!
If you are struggling to meet your health and fitness goals, or want more information about how to periodize your training and maximize your diet for increased performance, call (310)582-8212 or e-mail info@phase-iv.net to set up your complementary Health & Performance Consultation
For a chance to be featured in an upcoming Phase IV Newsletter, submit your favorite healthy recipe here
Click Here to view archived newsletters
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Press Room
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Serving Up Some Physical Therapy
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| | Crucial to Pete Sampras' continued career was his rehabilitation with Robert Forster, PT. Forster has also helped prolong the life of the bodies of athletes such as another tennis great, Maria Sharapova. |
When tennis superstar Pete Sampras won the 2000 Wimbledon championship, one of the people he made sure to thank was his physical therapist Robert Forster, PT. It was Forster who treated the tennis great's several injuries, helping him garner the strength to make it back on the courts when many in the sport thought he should simply retire.
"I was treating recreational tennis players when George Fareed, the Davis Cup doctor, referred Pete Sampras to me," said Forster, who has practiced sports physical therapy in Santa Monica, California, as owner of Forster Physical Therapy Clinic for more than 20 years. "I began working with Sampras on some minor injuries. He had hurt his disc in 1999 at the U.S. Open, and there was a long rehabilitation. People doubted he could ever come back, and I made my mark in tennis because he came back and won his 13th Grand Slam [event]. I continued treating him the last years of his career."
After his success with Sampras, Forster was asked to work as a physical therapist for the tennis tournament in Los Angeles (currently called the Countrywide Classic), and subsequently other tennis players came calling for his private services.
The next was Maria Sharapova, who came to see Forster for a chronic overuse injury to her right pectoral muscle. During one match in 2005, Sharapova complained that she felt pain in the muscle when she struck her shots, and the harder she hit the more painful it became. Eventually she was forced to withdraw from the match.
Read More . . .
 | | Purchase Healthy Running Step by Step via Addaday or in person at Forster Physical Therapy or Phase IV. |
Don't let an old injury keep you from enjoying races, morning runs, or attaining fitness goals. In the first part of Healthy Running Step by Step, authors Robert Forster, PT and Roy M. Wallack recommend the best training based on your fitness goals, including strength training, cross training, sprints, yoga, and plenty of rest. Part two goes a step further from other books by addressing the most modern methods of treatment -- including current studies on the amount of rest required, new and controversial surgical operations and injections, the newest and most effective gear, and barefoot/minimalist running as a form of healing. If you are recovering from an injury or want to prevent becoming injured in the first place, Healthy Running Step by Step is a must-have guide.
Available in stores and at Phase IV and Forster Physical Therapy!
Phase IV and Forster Physical Therapy, the Exclusive Physical Therapy provider for the LA Marathon, are now the Exclusive Providers of EC3D gear in Los Angeles!
 | | Scan with your iPhone or Android to call Phase IV for more information, sizing, or to order your EC3D Compression Gear. |
Find us and join some of our social networks for scientific health & training tips and advice as well as chances to win Phase IV services and products:
Forster Physical Therapy
Office: 310-656-8600 www.forsterpt.com
Phase IV Scientific Health and Performance Center
Office: 310-582-8212 www.phase-iv.net
Click Here to view archived newsletters
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| Phase IV Athlete Testimonials |
Phase IV Scientific Health and Performance Center and Forster Physical Therapy work with people of all ages and abilities - helping them reach their full genetic potential and achieve injury-free peak performance. We strive to help everyone accomplish their health and fitness goals, regardless of how far away they may seem. We have helped thousands of athletes meet or beat their goals, and nothing is more rewarding to our team of Exercise Physiologists and Physical Therapists than seeing someone's goals realized.Here are what some of our clients have to say about their experience at Phase IV and Forster Physical Therapy:-
"I had this crazy dream of completing a marathon and quickly into my training; I realized I would need help with making this dream a reality. Today, as a marathon finisher, I cannot thank you enough for all the support in making sure my body was ready to hit the pavement for 26.2 miles and cross the finish line injury free. At mile 21, the middle of a long, curved hill, I found myself looking over and seeing runners dropping like flies with cramped quads, aching calves, and tightened hamstrings. While I may have said these words through tears, I said aloud 'Thank you Ron and thank you Forster Physical Therapy.' If it were not for your expertise, commitment to your patients, and passion for making people feel better than when they walked in, I would have been the person at mile 21 needing the medic. Thank you again for helping me make my dream a reality - completing a marathon injury-free!"
-Whitney Gaglio
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"After a tough beginning to the cross-country season - full of injuries and health issues, Marina, my 15-year-old daughter, needed someone to put her back together. We were referred to Phase IV and after the initial evaluation, the staff provided Marina with a program that was easy to follow and fit into her high school track schedule. Marina's program included diet, strengthening, stretching, and form. Marina learned to use her heart rate as a guide for her training and ultimately ran injury-free in the 1600m, 800m, and 4X400 relay. She not only ran her personal best in track but also is leaving track healthy and looking forward to being the newly appointed cross-country team captain in the Fall."
- Lisa MacDonald - Mother of Marina Praet, 15, Phase IV Athlete and Success Story
Are you a Phase IV success story? Submit your testimonial for a chance to be featured in an upcoming newsletter.
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| Phase IV Athlete Accomplishments |
Phase IV Scientific Health and Performance Center works with professional athletes, laypersons, and everyone in between. Old or young, experienced or novice, Phase IV's methodical application of scientific training principles covers the gamut of sport-specific or endurance training, gym- or home-based functional strength programs, nutrition, and weight loss. Our science is based on the combined efforts of physical therapists, exercise physiologists, and nutritionists who go to work for you. We have helped thousands of athletes meet or beat their goals without injury and in prime condition. Here are highlights of what just some of our athletes, backed by Phase IV and Forster Physical Therapy, have achieved throughout this year. - Blossom Sato: 2014 Ocean League Player of the Year; 2014 All-CIF, Santa Monica High School Girls Volleyball - earned a scholarship to play Vollyball at Mississippi State University in 2015
- Cindy Tilbury - 2015 Peggy Steding Female Age Group Award in Racquetball - won first place in the 55+ and second place in the 55+ Mixed Doubles divisions at the IRF World Senior Racquetball Championships.
- Stan Kim & Andrew Eisses - Completed the 2015 AIDS Lifecycle ride from San Francisco to Los Angeles
- Dawn Harper-Nelson: 2014 National Champion, 100m hurdles with new world-record time, 12.55 seconds; June 28, 2014 - Newly qualified for 2015 world championship team
- Maddy Tung: 2014 Junior National Champion, 53kg folkstyle wrestling; March 30, 2014 - Now attending basic training at the US Air Force Academy in Colorado Springs, Colorado
- Helen Maroulis - Qualified for 2015 World Championship Wrestling Team and will likely head to Rio for the 2016 Olympic Games
- Victoria Anthony - Qualified for 2015 World Championship Wrestling Team and will likely head to Rio for the 2016 Olympic Games
- Rick Betts: 2014 National Champion, Mixed Doubles Racquetball; February 15, 2014
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| Phase IV Partners |
ADDADAY
Forster Physical Therapy has partnered with The Addaday Company, the national leader inself-massage and recovery products, to create the Forster P.T. edition of self-massage tools. Available in running specialty stores across the nation, and also at www.addaday.com. Come into Forster Physical Therapy or Phase IV for a free demonstration!
ACCELERADE & ENDUROX R4
Pacific Health Labs provides products to aid you through your training like Accelerade, after your training such as Endurox and great new products for energy and supplements!
www.pacifichealthlabs.com
NOW AVAILABLE at PHASE IV!
 SUUNTO - Heart Rate Monitors and much more!  FROM THE HIGHEST MOUNTAINS TO THE DEEPEST OCEANS Suunto has been at the forefront of design and innovation for sports watches, dive computers and instruments used by adventure seekers all over the globe.
 Private Swim Coaching & Masters Swimming by Phase IV Women's Weight Training & Student Fitness Academy class leader Lorna Richardson 424.235.8431
 Top to Top Competitor Magazine's "Best Running Store & Running Club" of 2009 2621 Wilshire Blvd., Santa Monica www.toptotop.com 310.829.7030 Cynergy Cycles  Road & Mountain Bike Group Demo Rides Call 2300 Santa Monica Blvd., Santa Monica 310.857.1500
 1112 Manhattan Ave, Manahattan Beachwww.irunmb.com
310.376.0100
16545 Ventura Blvd., Encino
818.986.8686
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